Upward Stretch
How to do the Upward Stretch
- 1
Extend both hands straight above your head, palms touching.
- 2
Slowly push your hands up and back, keeping your back straight.
How to program the Upward Stretch
Sets and reps
As an isolation movement, the Upward Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Upward Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Upward Stretch work?
The Upward Stretch primarily targets the Shoulders. It also recruits the Chest, Lats as supporting muscles.
What equipment do I need for the Upward Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Upward Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
